DATE: 2023-03-06
AO: Patriot
Q: Wedding Singer
PAX: Major Payne, Shake ‘N’ Bake, bogey, My Space, Moneyball, Ice Tea, Obadiah, Sunshine, Anchor Man, Boiler, Booking, 2 percent, Big Short, CableGuy, Strange Brew, Smokey FNGs: None
COUNT: 17
WARMUP: SSH, Imperial Walker, Hillbillies, Michael Phelps, Itty Bitty Arm Circles, Downward Dog, World’s Greatest Stretch, Curtsey Lunge, Fellowship Lap
THE THANG: PAX divided into three groups and did a series of workouts following the alphabet chart.
Round 1 – Each pax led the exercise (or two) that corresponded with F3 name. Run a lap Round 2 – Based on hospital name. Run a lap
Round 3 (if time) – Based on first letter of state you were born in
MARY: 3 rounds of: 10 donkey kick (each side), 10 fire hydrants (each side), 10 merkins
50 LBC, 10 Nolan Ryan (each side), 10 side plank leg lift (each side), 30 flutter kicks
ANNOUNCEMENTS: GrowRuck, Major Payne leading Ruck Qs at Horizon and The Patriot
COT: Everyone Q’d today, so anyone can sign up to Q. Thanks for another great team effort.
F3 The Capital 